Workouts: On a scale of 1-4 with 4 being hardest, we want these in the 3 range, solidly hard but not over the top.

Wednesdays on the rec fields at Poly. Be warmed up and ready for the first interval by 6:15 PM.

Saturdays, meet at Fairbanks. Warmup leaves at 8:00 AM. Meet at the Cuesta track for drills by 8:30 AM

XC Races: Matt Yeo 10/21, Johnny Lawson 11/5

42k: Clarksburg Half at goal MP pace 11/12

Long Run: Should be 90-120 minutes based on experience, try to make it roughly 20-25% of your weekly mileage.

AE days: approx 45-60 minutes. Aerobic Endurance runs (AE) are simply runs where you start at a very easy recovery pace and run with the primary goal of covering the distance. As your fitness improves the pace at the end of these runs can become fairly brisk. If this happens to you, feel blessed and go with the flow. This isn’t the type of run where you force the pace at all, rather you run on the easy side of life and as you warm-up you naturally pick up the pace.

Double days: 20-40 minutes easy. Add these on harder workouts or tempo days first and foremost

Recovery days: make one - two days each very easy recovery days. A 30-45 minute jog or a DNR or active recovery such as swimming that sort of thing. The other option would be 2 x 30-40 minutes easy (one in the AM and one in the PM), just easy. Make sure that a recovery day is at a butt slow jogging pace.

Mid Week Longer AE run in the hills if possible. Ideally 12-15% of your weekly mileage, this should be a 60-90 minute run. Start at an easy to moderate effort and finish up the last 30-50 min at a steady state type effort if it’s coming easy, please don’t force the issue though.

Warmup Routine (AKA Play Track):

2-4 mile warmup for XC, 3-4 miles for 42k

Drills next after warmup jog:

High Knees 2 x 20m,

A Skips 2 x 20m, 20m stride out

B Skips 2 x 20m, 20m stride out

Straight leg bounds 2 x 20m, 20m stride out

Butt Kicks 2 x 20m, 20m stride out

Caraocas x 40m full standing rec

C skips 2 x 20m

6-8 diagonal acceleration after drills (XC race effort>Last 1k XC race effort>Finishing straight XC race effort) on grass infield with walk across recoveries. Barefoot is ideal, but start with shoes and work to get there.

Primary Workout for the day after diagonals

2-4 mile warm down run for XC after primary workout, 3-4 miles warm down for 42k